Workout of the Day
A.
5 sets of:
Back Squat x 2-3 reps
Rest 3 minutes
B.
In teams of two, partners alternate to complete 4 sets each of:
Wall Ball Shots x 15 reps (20/12 lbs to 10′)
Toes to Bar x 10 reps
Burpee Box Jump-Overs x 5 reps (24″/20″ w/2012 Regionals Standard)
A
70kgx5 100kgx5 warmup.
120kgx2x3reps. 125kgx3x3
Felt quite good today, but rest of the week has been a horrible week.
Lack of sleep and a cold with caugh and sneezing have a bad influence on recovery.
CJ the program is great (performance) but I feel every week and then that I don’t have the recovery that is needed for 6-1 prog. What does the other athletes think about a rest day like 3-1?
I’m 38 yrs and maybe not in the game?!!
Happy weekend folks.
What I meen is 3 days on 1 of. Or similar..
Magnus,
One of the challenges we face when developing the programming is that our members are all on different schedules. Some folks come in M-W-F, others M-T-W-F-Sa, T-Th-Sa, and others don’t even know when they’ll be in until 10 minutes before a group session. We actually do set rest days for the Competition blog because it’s targeted at a much more specific group.
Working 6 on, 1 off is extremely demanding on the body, and our “Fitness” and “Performance” programming isn’t really designed around that. Most of our members workout 3-5 days a week and take their off days either on a fixed schedule or based on how their body feels. We do our best to ensure that if someone does take a particular day off (like Thursdays), that they won’t keep missing the same movement pattern each week (like squats or vertical press).
So, listen to your body and don’t feel bad about resting.
Thanks! I will keep on going and take rest as needed.
And I do progress alot.
Greetings from Sweden.
I agree with George. Some people, however, are unable to listen to cues the body sends out. I’m one of these people. There’s been times when I’ve upped my programming too much and took too little rest. The result for me is no PRs, and I’m easily injured and crabby. As a result I’ve stuck to the MTW-FSa, routine. it forces a day of rest every few days which is very much needed. But everyone is different (obviously games athletes are hitting multiple WODs, 6 days a week). So my advice is to look at your numbers. You may not PR everyday, but you should be improving overall from week to week. If you are noticing a continuous drop in performance, I’d take a few days off and come back with a scaled back routine.
A.
120kgx3 130kgx3 135kgx3 140kgx3 145kgx3
Felt pretty good today.
Being a bit carefully with right hamstring due to last week.
A small position change on the bar might have helped
today.
B.
4 rnds with 1 min rest between of:
15 wb
10 ttb
30 du
A. 185 lbsx3, 225×3, 235×3, 245×3, 255×3. These all felt good.
B. 11:45 team total. I feel like I’m getting closer on the TTB, but the rhythm still isn’t there. I wasn’t swinging as much, but the way I was doing them was really taxing on the shoulders. I definitely need to keep practicing.
For the burpee box jump-overs, the options were to jump onto the box and then down the other side or jump over the box completely.
Magnus – I’m 29 years old, and I usually go to the gym 6 days per week and then rest on Sunday. As long as I don’t feel like I’m hurting myself, I prefer to go every day because I need to do something active each day, and it’s fun to see everyone. If that sacrifices my times or a little weight some days, I’m okay with that. Depending on the workouts, there are some weeks where I feel really beat up (e.g., a lot of heavy deadlifts, heavy squats, power cleans all in the same week), and then I definitely struggle more on the met-cons. In general, my legs are always the slowest to recover, but the workouts are varied enough that I never feel like I can’t do them. I try to make sure I eat pretty well, get at least 6-7 hours of sleep, and I try to stretch each morning.
275 for three reps on fourth set, then 225 on I think, thanks to Russ for insulting me, my family and my character when I kinda didn’t want to do the 275, haha
11:25 for the workout (if I remember correctly)
peaces yo,
Kent
A) 225lbx3, 275lbx3, 315lbx3, 335lbx3, 345lbx2
Still pretty soar from split squats. In fact I cannot remember the last time I was this soar from a tuesday workout
b) teamed with hollywood 11:15′sh? i think. That was fun, nice pace
Magnus,
I’m 37, there’s no way I’d aim for 6 days. I aim for 4 days at invictus. I also try to get a run, swim or bike on one of the weekend days
A. 275×3, 295×2, 315×2, 335×2, 355×2
Took it easy on squats. Wanted to work on form.
B. With partner. Rxd.
10.23